Scaryizme's Journal, 20 April 2022

Hi. How much protein are you aiming for? Hard to imagine chicken breasts not getting you there, but beef is king... I aim for one gram per desired lean body mass (155 grams). But you may have different goals. Some folks say aim higher on protein. I keep whey protein powder on hand in case I can't hit the desired number. Also, consider Premier Protein shakes... 30 grams per shake and only 160 calories. Best of luck. 

I'm a retired R.N. critical care nurse with specialties in cardiac, trauma, neuro, and dialysis and most doctors I worked with are not a fan of protein powders or drinking calories in general. A lot of people here are not on low fat diets and I'm one of them. I'm not on keto or atkins either. I would suggest cooked egg whites. They are cheap, pure protein, no fat and I eat a lot of them. A minimum of 5 per day. You definitely need more meat. Egg whites for breakfast with some meat. Hard Eggs in a salad with some meat for lunch. Meat or eggs for supper. Meat or eggs for a snack.  

Chicken, Greek yogurt, egg whites, cottage cheese. I’ve been focusing on 177g the last 4 months and these have been my go to’s. You can make your own Greek yogurt very easily and it’s great to make dips, dressings and in place of cream cheese or sour cream. Very cost effective. 

I find it hard too but after some research I’ve seen VERY wide windows of how much protein we really need so I’m considering it a win to get 80 a day as an adult woman. I’ve read multiple sources that report we can only metabolize about 25 grams of protein at a single meal so I don’t see the point of eating a huge protein bomb if my body can’t utilize it. Not a dietician or doctor, just taking cues from what they’ve published. Good luck and let me know if you crack the code. 

I struggle with this, too. Canned tuna in water is an incredibly good source of protein - only 90 calories, 20g protein, almost no fat per can. I have recently discovered 0% fat greek yogurt, 1% fat cottage cheese - great protein an very little fat. My go-to meals include salmon and shrimp for high protein and very low fat - usually on salads for me. 

fish for the most part is great for high protein low fat, low calories. venison also has nearly no fats to it but getting farm raised from a store is very expensive. I do use protein powder in my steel cut oats in the morning and after workouts. cheap easy quick absorbing. nothing wrong with supplementing with some powder.  

Isopure protien powder. Start your day with a shake in the morning. 1 cup of almond milk, 2 scoops of protein powder and 1 banana. I freeze the bananas so it’s chilled. You will get 50 grams + right there at the start of your day 

Salmon frozen in portions. I shop for quality/price. Sardines, tuna in can. Great, too. Watch out for sodium!!! I'm dealing with water weight. Recently realized low sodium on cans basically means "less sodium than the dead sea!. Look for no added sodium, basically check out all ingredients and amounts on each can. Hope this helps. 

I have the same problem.  

2% fat cottage cheese is a good source of protein. Also egg whites. I buy bob Evans egg whites at the store. There are other brands. For my breakfast I will fry up some low-carb vegetables like broccoli, onion,s frozen spinach, and scramble a single whole egg mised with a cup of egg whites. Nonfat Greek yogurt is good. I add a half cup of plain greek yogurt to my smoothies. Sometimes a half cup of cottage cheese and a scoop of protein powder. Throw in some frozen berrries, lowfat milk, you have a 500 calorie shake that provides 5 grams of protein. That's a meal. There are lots of other options for high protein diet. PM me if you need more.  

Are you SAD or KETO? I just switched from low carb to WFPB and I never worried about macros but if you're on SAD (standard American diet) I suggest you switch. I'm 73yo and been on lots of diets and I believe that one of those diets will work for almost anyone. I've always been an overeater which makes it hard to lose weight but Plantiful Kiki's videos has helped me figure out what to do for that. In the past I have weighed 250 but now I'm 176.6 today. Good luck with your journey. 

these works for me: soy milk ,soy yoghurt, tofu, quinoa, beef, chickpeas, cottage cheese. 

Lots of great solutions here. I thank you all for your advice. I hate fish and seafood so they are all out. My doctor assigned me my protein level because of a heart condition. I like the mixing the egg with egg whites idea and I love cottage cheese and Greek yogurt. I haven’t ever tried a smoothie so I will incorporate that into my diet as well. What are your opinions on amino acid pills? I took them earlier in my life and did great on them. I have always been leery about protein powders so I think I will ask my doctor about that before I indulge. 

Look into the world of beans and lentils - the protein levels are note worthy. The beans work for me ... they have a lower fat level and higher protein level than most animal meats or eggs. 

I am working on 1400 calories (1200-1600) for my weight, height, female. and not much exercise unfortunately (due to disability)( but I can do housework and paddling in the pool successfully at a gentle level.) - and protein at every meal. Lots of veggies and water. I am working on more protein. I am so proud of the fs friends that combine all in a great manner - I am proud of you. == I also believe that protein is very important in balancing the carbs protein and fat. I was on Atkins 2010 Book a while ago, but not now, and it gave me some great knowledge on balance. Atkins 2010 was recommended by my Neurologist MD) 

What’s your target, and how much are you getting? My daily target is about 150 g., and I almost always have to use a supplement to get there. My preferred source is whey, but pea protein is a good vegan source. 

I'm 42, male, 161cm. I'm aiming for 'weight x 2g' per day for protein, mainly solid food. 🌟My take on protein intake.🌟 A good balance of animal and vegetable protein is the most ideal. There is a limit to the amount of protein that can be consumed at one time, but I personally believe that only protein powders and other "foods that omit the breakdown and digestion process" can be used. The various digestive enzymes contained in food are also very important. Eating as many different types of food as possible in a well-balanced manner will naturally improve the intestinal environment and make it easier to lose weight. 🌟Foods high in digestive enzymes🌟 Protein digesting enzymes = pineapple Carbohydrate digesting enzymes = bananas Lipid-digesting enzymes = grapefruit Fermented foods and high fiber vegetables are also important. The rate of food breakdown and digestion depends on how much digestive enzymes are available in the body. The absorption rate of food depends on the intestinal environment. 

My protein goal is 150g as well. I have 3 goals in this venture. 1. Lose 100 lbs 2. Tone my body 3. Build my heart ejection fraction to at least 50%. I have a grocery order ready and have added many of the suggestions you all have so kindly offered. Today I made chicken tortilla soup with organic lentils. I have been eating a lot of beans however my pantry and refrigerator are desperately lacking the variety that I require to be successful which I feel is part of my low protein issue. I am on a monthly income and my funds become tight near the EOM which means my food choices also become tight. I am having to learn how to balance the diet and my funds to be sure I have what I need and not have to eat beans 3 times a day. 😂 Thank you all again for offering your experience and knowledge. It is a HUGE help and appreciated more than you know. 

Nonfat Greek yogurt and weigh it. Super protein packed and calcium. 

I actually make a menu every two weeks. I tend to use a *lot* of chicken and scour the internet for new and interesting recipes that I can use as is or modify to fit my macro goal. Chicken is a more inexpensive meat - I like dark meat - and is extremely versatile. As is ground beef. Sometimes, if you can find ground turkey on sale, that is a wonderful way to get leaner meat for good protein without a high amount of fat. Spices - and the oven - are your friend! That is the *only* reason I can eat as much meat protein as I do without getting worn out on the redundancy of the few types of meat I can afford. I have found many low carb and keto friendly recipes online that are REALLY tasty. If you have a slow cooker, that is a wonderful way to cook your less expensive cuts of meat and still have them come out flavorful, tender, and juicy. I hope some of these ideas or tips help.